Month: October 2022

Warm-up

Aloha Prep [1]
Roll on a ball/roller and find some shit [5 min]
Needle pike [10]
Pull-up (L-sit) [2,5]
Skins [3,7]
Meathook-to-meathook [7,10]
M&Ms [3]

Skills

• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• Milkshakers to MH to Milk to RMH
• Back balance (switches)
• Lean into MH
• Lever tick tocks
• Figure 4/9 climb -> Needle drop -> BL/RMH
• Egg beater band assisted flares
• Beats
• Band assisted Nutcracker pulls/drags

Warm-up

Aloha Prep [1]
Roll on a ball/roller and find some shit [5 min]
Needle pike [10]
Pull-up (L-sit) [2,5]
Skins [3,7]
Meathook-to-meathook [7,10]
M&Ms [3]

Skills

• Back balance OR BB tik tak
• Knee rolls OR foot straps twist wrap
• Roll-ups
• Banded RMH (tik tak)
• Double back balance
• Orbit -> Arabesque -> half moon -> nutcracker
• Orbit -> Figure 4 -> MU -> Back balance -> Double BB
• Swings -> arabesque/FAFO
• Lever tick-tocks